First run this morning was an easy recovery 5km focusing on keeping the hr below 120bpm in 32min30sec. (6:27 pace) Average HR was 118bpm
Next up I went in the Central Coast 10km/1hr race. I had a goal of going sub 40min in the 10km then just slow down and complete the 1hr race.
I was pretty happy doing 39:40 for the 10km the 14.6km for the Hour which I also won as everyone else except for 1 runner just did the 10km
This morning I went for an easy 6km focusing on keeping the hr below 130bpm. Took a bit over 33min at an average 121bpm
After the run I went to the gym for some light strength work
I met Nikolay at around 6:30am at Toowoon Bay and we ran a comfortable pace to Terrigal via Crackneck then back along the road. 27.7km in 2hrs25min (5:14 pace)
Body felt great
Saturday morning I went back to The Entrance parkrun hoping to do around 19:30. I was pretty happy to finish with 19:10. That's the fastest 5km I've done in years. Km splits were 3:53, 3:51, 3:49, 3:55 and 3:44. (3:51 pace average)
12km run in total
Another easy run on a wet morning. Somehow I managed to stay dry and missed the rain.
An easy 10km in a bit over 51min (5:08 pace). Keeping my HR below 140bpm. Averaged 134bpm
Just an easy run keeping HR below 130bpm. Ran 10.3km in 1hr with an average 125bpm. (5:48 pace)
Later I went to the gym for some strength work
First run this morning was a recovery 5km. Focus on keeping HR below 120bpm. Ran 5km in 30min30sec. (6:03 pace) Felt good
Later I ran to the track for Mel's track session. This was 3x1600m with around 2min recovery. My splits were 6:10, 6:00 and 5:48. I felt quite strong on the reps. Body felt good. In total ran a bit over 10km with the warmup, session and warmdown
Woke up quite tired and was a struggle to get out of bed. Didn't feel like running at all but glad I did as I felt great running and much better afterwards. Ran easy pace keeping my HR below 140bpm for most of the run. Did a 10.4km loop in 53min. (5:07 pace) at an average 134bpm
Saturday I got up early and did the Trotters Brook Hill 10km. I wanted to get around 41min and got 41:29. KM splits were 3:59, 3:56, 3:59, 4:29, 4:06, 4:34, 4:14, 3:59, 4:17 and 4:00. With a 3km warmup and a 1.2km cooldown I ran around 13km all up.
Later I went and got a massage then to the gym for about 30min of light strength work
Sunday Darna and I ran with the Trotters at Dubbo Gully. Great run just running nice and comfortable. We finished in 2hrs58min. Body felt great but my feet were a bit sore from landing on some of the rocks
On the Thursday the morning after the track session I went for a recovery run focusing on keeping my HR below 120bpm. Ran 11km in 1hr9min (6:16 pace)
Friday I went easy again but this time keeping my hr around 135-140bpm. Ran 10km in 53min 5:16 pace
Felt great on both runs
First up today I did a very slow recovery run of 5km keeping my HR below 120bpm. 5km in 30min30sec. 6:04 pace. Felt great
Later in the evening I went to the track with Darna for Mel's session. Tonight was 4x1200m. I was pretty happy doing each rep faster.
1200m times were
4:36, 4:31, 4:25, 4:20
I thought Darna had an awesome workout running around 4:18-4:20 pace after doing a 29km run yesterday!
I set off to run 14km between 4:50-5min pace. I ran along the bike path so quite flat. Other than a tight deep right glute from 7km I felt good.
14.4km in 1hr10min 4:54 pace
Later in the day I went to the gym for a bit of mobility/stretching work
Just an easy 5k this morning keeping my heartrate low. Average 119bpm. Took 29min or 5:53 pace.
Body felt great
It's been just over 1 week since my 100km in Canberra and I've been surprised how good the body feels.
I've done a few runs easy, a track session and a 19:36 parkrun which is the fastest 5km I've done in years.
Yesterday I went for a long run of just under 32km and felt strong at the end. I ran most of the run quite easy but picked the pace up to 4:30-4:40 in the last 5km. After the parkrun I got a massage
I've also joined the gym at Mingara and got a yoga class done yesterday afternoon after my long run.
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Pretty happy with the way things are going
On Saturday I ran in the Sri Chimnoy 100km trail event in Canberra. This was my 4th or 5th time doing this event. I just ran a comfortable pace until it was no longer comfortable then I just walked/ran/shuffled to the finish line in 13hrs50min
